Top of the Key

Monday: 3 hour run, 35 bike
Another day to go out and run for time, not distance.  The plan was to run for 3 hours at a steady pace, not going over my race pace, and see where it gets me.  I focused on nutrition for this run.  I consumed 7 gels and a ton of water, and about 20 oz of gatorade for 3 hours.  Felt perfect, no cramping, that’s a first.

Rode the PowerCranks at night for 20 miles, then the tri bike on the trainer for another 15 miles.  Took some effort to get it all in.  I’m wasted, physically and mentally.

Tuesday: 8 mile run, 1400 swim, 44 bike
Ran again today, and about 3 miles into it, I realized that my legs weren’t tired, it was just my mind that was holding me back.  I am in a funk, and I’m pretty sure why.  Finished the run, and ended up at the Rec Center where I met Jess for a swim.  1000 yards into the swim I realized that I was just there getting yards, not really working too hard, or too little, just there.  So I went a little longer, than got out.

Biked outside today in the cold weather, the sun was covered under clouds, and i was bundled up.  The whole ride I was thinking what would describe what I’m feeling.  What came to mind: NUMB.  I’m numb right now, and during my massage with Jess today, she said ‘are you feeling numb?’.  Oh yeah, it’s showing.  Going through the motions of training, eating, sleeping, working, repeat.  I’ve finally pushed myself in training to a point where I can’t even think right. I wonder if this is what it takes to put down a solid Ironman race.  I wonder if other athletes are training this hard.  I wonder how much longer my body and mind can go before complete breakdown.

5 more days till rest week.  I cannot wait.  Tomorrow is a rest day, so a little break before pushing hard again.

Build is now officially over.  Moving into Peak on Monday.  I had higher expectations for Sunday, but ended up only getting in my long swim for the week.  With the company of Jess and Kristina at the EBRC Pool, I managed to get through it.  Surprisingly, as I entered the pool and swam my first 50 yards, I felt pretty good.  Maybe because it was the 4th straight day of swimming.  Thanks guys, it really helped me to get it done, especially joining me for the paddle/sprint work.

I also was emailing back and forth with Tim about my run on Saturday,  and how I wasn’t ‘on’.  He mentiones that riding on the trainer is not comparable to riding outdoors at all it seems.  3 hours on the trainer is like 4-1/2 hours outside.  So I rode 6 hours on the trainer, that must be like 7-1/2 hours outside.  No wonder my run was a bit off.  I also rode the PowerCranks for 10 miles.  I’m going to be conscious of that more over the next few weeks.  See if it affects anything.  Maybe ride more on time than miles when on the trainer.

A complete mental test today.  Swam up at N. Boulder Rec early, and decided to do my steady swim, and move my longer swim to Sunday morning.  Hoping I can recover enough after Saturday’s workout to have a decent swim.

Because of the 40 degree, wet and cold day, I was forced to ride the trainer.  Not so bad right?  Kona was on all day, that would be something to occupy the mind.  I had a few bad spots that I needed to work through.  45 miles of steady z3 on the trainer is a test of the mind.  But with Jess’s positive words, a GoFast energy drink, and watching the run at Kona, I pushed through it.

Went outside to run 12 miles, and probably should have started my workout earlier, because after the first loop of 5 miles, it was getting dark.  So I had to strap on the reflective vest and throw on the headlamp.  I was struggling with stomach issues, and overall non-interest.  But didn’t stop, kept running and tried to work it out.  I think with the weather and the nutrition plan I was trying to keep, I was overdoing it.  I ran well the last few miles, just glad to be done.  Jess was home with dinner just waiting for me, even though my stomach was saying something else.

More than anything, today was a mental test, and it gave me some good experience into handling stomach issues.  Overall, pushing through this run made me realize that I’ve taken another step in my training.  I no longer stop when distress comes around, rather, I push through it and see it as a challenge to fix, and get back on track.  A long day for sure.  But one that needed to get done.

Kona is tomorrow…the Ironman World Championships.  I’ve been watching the video/audio updates daily.  Craig is racing tomorrow with 3 broken ribs and some missing teeth from being hit by a car about a week ago.  It’s going to be tough for him to race, but he’s got a little ‘crazy’ in him, so he’ll still race hard.  I’m sending all I can his way so he finishes.  Also, Jeff Keil will be racing, could be top amateur in my age group, 35-39.  And one other person whom I know, Paul Bedard.  He was the guy featured a few months back on Ironman.com, the guy who owns an alligator farm in Wesport, MA..my hometown.  So wishing all of them good luck.  You can follow along online tomorrow morning at Ironman.com.

Thursday: Swim-3000yds/Run-8 miles/Bike-62 miles
Swam masters, then stuck around after to get more yardage.  Been trying to stay on my race pace more to get that feel.  So far, so good.  Ran 8 miles easy on the dirt trails.  Then late afternoon rode outside to do my z4 mileage for the first time, been doing it all at the Center on the trainer with Craig.  But now that’s over, just buried my head and suffered through 3×20min blocks.  Ass-kicker.  I was toast last night

Friday: Run-12 miles/Swim-1500 yards
Not very excited at first to be running again today, on the track, but flipped the switch and my mental focus changed.  Tim had me run 6×1 mile repeats on the track with about a minute rest in between.  The goal was to run 7 min pace, but don’t look at the watch until I was finished.  Really dug into these mentally to absorb what it felt like to run by feel at a pace I thought was 7min.  A good test for the mind.  I averaged 6:57 min/miles, hr about 160 (for me, that’s low z3).  Had to hold back on the final 200 meters to maintain pace, because I felt the urge to pick it up…just habit I guess.  Ran to the gym to meet up with Jess (the pool jogger/pull buoy swimmer these days).  I swam nice and easy today, and realized I’d be swimming 4 straight days.  There is something to be said for frequency, as I’ve been in a groove lately for swimming strong.

Early run yesterday morning, an easy 6.  And during this run, I thought about my prep for the IMAZ marathon.  I’ve done alot more mental training than ever, and much more race pace work than before.  So I’m feeling good about where I am, and what I need to do.  It’s now time to shift a bit and focus in on my swim and bike.  During my swim yesterday, a short drill workout, I decided that the next two weeks my goal will be to hit all my yardage.  Same with the bike, but especially on the key workouts.

I felt like I was back into full force training last night when I was riding the PowerCranks, it was dark out, watching tv and just counting the miles till I was done.  Rode 27 miles outside before the sun set, then another 18 on the trainer.  Maybe could have rode a few more miles outside, but flatted again.  Getting really good at fixing these up quick.  So that’s the 2nd flat with the tires that Mike F recommended…wondering if his motive was to make me slower, seeing we’re in the same age group…Mike?

Overall, I feel good about what I’ve accomplished in training so far, and what I’ll need to do to reach my goal on race day.   Just need to stick with it, stay strong, and maintain for 7 more weeks.  I can do  it.  As my wife keeps singing around the house: “Don’t be a p!@#$% cuz p!@#$% don’t go to Kona”.

Here’s a photo from the race on Saturday in Arvada with my buddy Brian.

Started off my last week of Build with another ‘run by feel’, at my Arizona time goal.  Start easy, and try to maintain your pace throughout.  Hydrate well, practice what you’ll race with, and mentally capture what your feeling, thinking and how you will prepare for that marathon.  I have been running almost all my runs lately with no music, especially the longer ones. I want to hear my feet and listen to my thoughts.  So for 3:30 today, I was alone in my brain just plodding along all over south boulder.  Trails, roads, my neighboorhood…just kept running.  Finished with a similar distance to last time, even though this run incorporate a few more rolling hills.  But man, do I feel creaky.  That’s what I told Jess as I entered her office for my post-long-run massage.  My ankles, knees, just not feeling solid today.  I’m thinking it’s got to do with taking it really light last week.  Not as much volume on the run, skipped a bike ride too.  We’ll see how I end up by week’s end, I tend to recover pretty quickly, so I wouldn’t be surprised to back at it strong for my other workouts.

Jess on the other hand, is laboring around in a boot!  Check out her blog.  She ended up seeing a doctor last week, xrays confirmed that she has a stress fracture in her foot.  It ballooned up after a run last week, and that was the final sign of something gone wrong.  Back to pool jogging and the gym for a few weeks.  She’ll come back stronger, healthier than going into it.  She’

Decided to jump into this 10k today down in Arvada, with bsg.  It was a local event, first time, and it was a neighborhood festival where everyone knew everyone, and kids were everywhere.  I got up at 4:30am, rode the Powercranks for 1-1/2 hours, then rode down to Arvada, about 20 miles more.  We warmed up for about a mile, then started the race.  Brian and I were neck and neck through the first 5k, so in reality, since they started the 5k and 10k together, we won the 5k too.  It was a 2 loop course winding through the “Pleasantville” neighborhood streets.  I pulled away slightly around mile 4 and then held it to the end.  I made it a personal goal to not look at my watch, and I succeeded, but if I had known I was 30 seconds off from breaking 40, i might have gone just that little bit harder.  I’ll know next time.  Finished first overall and a new 10k PR: 40:32.  Rode back home and called it a day. Brian was 10 or so seconds behind me, and he’s been off the ironman plan for a few months…so he’s a hell of runner to go out and run like that.  He was pushing me, as well as I was pushing him.  It’s come to be a good friendly rivarly between the two of us.  Talking about plans for 09, sounds like we’ll be racing similar local races.

I’ve got 1 more week of Build, 4 weeks of Peak, then 2 weeks of Taper…it’s so close.  7 weeks from today!

Back to training.  Wednesday took off…completely.

Thursday: Masters, 40 mile bike (O2), 6 mile run
Had a pretty good Masters session.  Still need to step it up after the season, not to worry about now.  For the bike I went solo for an hour or so, Craig is recovering from a bike crash.  Neal set me up this time around, watched some stages of the Tour, listened to some motivating alternative music, and felt pretty good.  Rode home.  Ran later in the day, 6 miles, easy and relaxed.

Friday: 9 mile run, 1000 yd swim
Somewhat of a test today.  Met up with Tim at the Davidson Mesa Trail and Bob and Lis and her husband.  I ran 1 loop (3 miles) to warm up, then 2 more laps on Ironman Effort, not Pace.  That’s big for me these days.  Run, don’t look at the watch.  I was running comfortably, never once looked at the watch until I was back in the car driving home.  Surprised myself again with my times.  Just really shows you the disconnect with mind and pace, at least for me.  I entrenched myself mentally into this run.  I can still recall the pace, that’s how much I was ‘in it’.

Tomorrow I’m planning to jump into a 10k race.